Every guy I know over the age of 35 has shoulder problems. These three exercises are responsible for about 80% of them.
I can even remember doing 1 rep max sets for behind he neck press. Ah…..youth. Ohhh my shoulders.
I really thought these were dead and gone until this weekend. I went to a Big box gym and you would have thought it was 1987 in there.
Learn from my mistakes and just say no to these 3 old-school exercises that we’ve found hurt way more than they help. And what exercises to do instead.
3 Exercises not to do.
Behind the Neck Pull-Downs– this exercise is to work the back. The problem is with the shoulders.
To do the behind-the-neck pulldown you must externally rotate your shoulders as much as possible. This is a weak position for your shoulders. This opens up the rotator cuff and connective tissue of the joint to injury.
Also most people don’t have much flexibility in their shoulders. Then they bend their neck forward to move their head out of the way of the bar. This results in neck strain on top of shoulder strain.
Do This: Cable Pull-Downs to the Front: finishing point should be at the top of your chest
Behind the Neck Press– This exercise is to work the shoulders. Again just like the pull-down, this movement puts the shoulders in a vulnerable position. Opening yourself up to injury.
Do This- Dumbell or Barbell Press to the Front. Exact same move but bring it down in front of your face, until your elbows are 90 degrees. Then press straight up.
Close Grip Up-Right Rowing– Terrible exercise. Again this exercise is to develop the shoulders but causes all kinds of problems instead. The problem is that your shoulders are internally rotated. This isn’t a big deal. You internally rotate your shoulder to pour a glass of water.
But when you internally rotate your shoulder, raise your arms up, then add resistance. You get what’s called an impingement. A small tendon in your shoulder gets pinched by the bones in your shoulder(impingement)
Do this: There’s really no good variation to this exercise. Dumbell presses, military presses and dumbell raises to the front hit the same muscles without the damage.
Last thing I’d add to this list is walking on the dreadmill for 30 minutes a day to lose weight is a bad idea too. But I’ll save that for another day.